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assault bike

Wednesday 6/13

CrossFit: E3Minx30 min (10 sets): Assault Bike 600 meters *reduce the total number of rounds if pace falls drastically, but most will not need to...
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Tuesday 5/15

The 5:45pm class giving it their all on the assault bike tonight!   CrossFit: 30 min EMOM (6 sets of): Min 1: Assault Bike Calories...
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Thursday 4/19

CrossFit: Teams of 3: for max reps 5 min: assault bike cals 5 min: DB shoulder-OH 5 min: box jump overs QuickFit: 4 rounds: 400...
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Monday 4/2

CrossFit: Skill: Kipping Handstand Pushup A. Seated DB strict presses 3 sets x 5 reps- As heavy as possible B. Alternating tabata 20 on x...
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Thursday 2/15

CrossFit: Teams of 2, one person works at a time: 100 Russian KB Swings 40 Cal Bike 75 Barbell Thrusters 40 Cal Bike 50 Pull-ups...
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Wednesday 2/7

CrossFit: Teams of 2: EMOM x 20 min Min 1: assault bike max cals Min 2: DB pushpress x max reps Min 3: Wallball x...
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Friday 1/5

  CrossFit: 2 person teams, 1 works at a time AMRAP 12 min: 10 cal bike 15 push-ups 20 single-leg squats, alternating Longevity: AMRAP 10...
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Monday 11/27

ALL CLASSES: “Post-Turkey Purge” In teams of two, with only one teammate working at any time, complete 3 rounds of: 3 minutes of assault bike...
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Thursday

CF and QuickFit Teams of 4: AMRAP 12min: Station 1: Burpees x 10 Station 2: plank holds Station 3: assault bike cals x max reps...
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Wednesday

  CrossFit 5 Rounds for Reps: (20 min including rest) 1 min of Front Squat 1 min of Push Press 1 min of Assault Bike...
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